Oat Milk Recipe

Hey guys, so if you follow me on Instagram (@jennoshealth) you would know that I've been trying out homemade nut milks. This quick recipe is for those who have nut allergies or are simply seeking a cheaper healthier milk alternative. 

Recipe

• Soak 1 cup of oats in water for 2 hours or overnight. 
• Place into blender and add 3 cups of water. Use either a vanilla bean, honey, maple syrup, stevia, dates to sweeten.
• Blend for a minute then strain using a nut milk bag, muslin cloth or sieve.
• Pour into a glass jar and refrigerate. It lasts about 4-5 days. 

Health Benefits of Oat Milk

1. Oats are a complex carbohydrate so they provide a slow release of energy throughout the day keeping you fuller for longer. 
2. They are extremely low in fat. One serving contains 2.5 grams of fat whereas cow's milk has 8 grams.
3. 1 cup of oat milk is composed of 36% of our (R.D.A) Recommended Daily Allowance for calcium whereas cow's milk has 28%.
4. Oat milk contains 10% of our R.D.A for vitamin A, twice as much as cow's milk. 
5. For those suffering from anemia 1 serving of oat milk gives 10% of our R.D.A for iron.

Have you ever tried dairy free milk? Will you be trying out this simple recipe?

Smoothie Sunday #4 Valentine's Day Edition

Hey everyone! I hope you are all well and good. Unfortunately I was sick during the week. I feel better now, so I am really excited to be back blogging. 

So it's that time in February again. People either love or hate Valentine's day. Personally I think it's a fantastic holiday were people can place loved ones at forefront of their minds. It's also the day where chocolates are given and Ben and Jerry's are half price. If you are planning on stocking up on ice-cream and sitting in front of the TV Saturday night, you should try something different, and by that I mean something healthier. 

Today I am going to share a recipe with you that will naturally satisfy your sweet tooth cravings. The key ingredient in this recipe are raspberries, blackberries and strawberries. These are citrus fruits high in vitamin C. When you eat natural whole foods you will feel better from the inside out I promise you! 

Ingredients:

Small handful of mixed berries. (fresh or frozen)
1 chopped banana.
2 tablespoons of natural yoghurt.
5 tablespoons of coconut water.
1/2 a teaspoon of vanilla extract. 
Ice cubes.
Dessicated coconut and raspberries to garnish. (optional)

Method:

Blend all the ingredients together. All blenders are different so modify it to suit your desired consistency. 

"Whoever does not love does not know God, for God is love" -1st John 4:8 

The Alchemy Juice Co.

Hey guys, I decided to do a lifestyle post today! Yesterday I attended a nut milk demo hosted by Susan Jane White in The Alchemy Juice Co. Susan is an Irish nutritional cook and the author of The Extra Virgin Kitchen, she's also a Sunday Independent food columnist. She demonstrated making your own nut milk by blending almonds and cashews. They both tasted amazing. She has such a lovely personality and is very knowledgeable about health. 

It was my first time visiting Alchemy. I met the owner Domini and she was so kind. The staff are all so approachable and friendly you'll feel right at home.The place is super clean and the environment is chilled. They have a great menu offering juices, smoothies, teas and coffees, baked goods, salads, soups and healthy snacks.

I tried their juices and they tasted amazing. My favourite was the carrot and ginger. It was sweet to taste yet super nutritious. I really like the fact that you can walk in and eat without having endless nutritious facts shoved down your throat. They cater for veggies, vegans, coeliacs, ketogenics, dairy free, sugar free and paleo individuals.



Their products aren't cheap, but for the price you pay it is worth it. I'm a huge believer in investing in your health now to prevent paying medical costs when your older. If you are ever in the Dublin area, Alchemy is located on the 2nd floor of BT2 on Grafton Street. 

"It would be nice if the Food and Drug Administration stopped issuing warnings about toxic substances and just gave me the names of one or two things still safe to eat." -Robert Fuoss

Smoothie Sunday #3

There's been so much hype lately over green smoothies and their benefits so I decided to share my favourite recipe with you.

You might find it quite bitter eaten raw which is why I use mango, kiwi and/or banana to sweeten.

Ingredients

1. Handful of kale.
2. Handful of frozen mangoes.
3. 1 pear.
4. 1 kiwi.
5. 1 banana.
6. 1 cup of coconut water/ regular H20.

Recipe

Chop up all ingredients and blend until desired consistency. Feel free to modify accordingly.

The reason why green smoothies are given so much hype is because of the green superfood. In this recipe it's kale, a green vegetable low in calories, high in fibre and zero fat. It contains more iron than beef. It can lower cholesterol levels. It is high in vitamin K thus protecting us from various cancers. It's a great detox food that's included in many juice cleanses. There are a lot of benefits to this superfood if it's eaten raw. 

Do you make green smoothies? Have you ever tried kale? Will you be trying this out?

"The more colorful the food, the better. I try to add color to my diet, which means vegetables and fruits."

Healthy & Easy Lunch Recipes

Lunch is that time where I load up on all of the good carbs to keep me going for the rest of the day. It makes sense to more carbohydrates earlier on in the day rather than at dinner time right? 

Recipe #1 Courgette/Zucchini Pizza boats

  

• Preheat your oven to gas mark 5, get 1 washed courgette split in half, cut the ends off & scoop out a bit of the centre.
• Toppings: 1/4 cup of tomato puree,

1. Small handful of cooked chopped turkey
2. Chopped green beans
3. 1/4 of a sliced red bell pepper
4. 3 chopped cherry tomatoes
5. Small handful of chopped feta 
6. Light grated cheese.

• Spread on the puree, use the toppings and pinch of salt & pepper, don't forget the mixed herbs
• Place in oven for about 15-20 mins & TA DAH! 

This recipe was inspired by Nichola. She's a UK Dietitian who offers amazing health & fitness advice on Youtube and her website. 

Recipe #2 Scrambled Stuffed Sweet Potatoe

• Boil a washed sweet potato for 15 minutes on gas mark 5 (quickens the oven time)
• Place in oven on gas mark 5 for a further 15-20 mins.

Don't forget to flip half way!

2 eggs, washed handful of kale, small handful of purple diced onions, clove of  garlic, 4 chopped cherry tomatoes

Fry onions & garlic, followed by egg then SCRAMBLE for 5-6 mins (Gas mark 4)

• When sweet potatoe is soft on the inside, cut open with knife.
• Place scrambled eggs in the centre and add chopped cherry tomatoes. 

Courgette/Zucchini contains vitamins C and A, and folate which acts as powerful oxidative stress that can lead to many types of cancer.

Sweet potatoes are high in vitamin B6 which helps reduce the chemical homosysteine in our bodies. It has been linked with diseases ie. heart attacks. They are also a great source of magnesium which is the anti-stress and relaxation mineral.

"Man does not live by bread alone" -Moses

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Can Certain Foods Prevent Cancer?

I decided to take part in the Prostate Cancer Awareness Month (November) Campaign by informing you on the implications of the foods that we consume daily. I decided to interview an expert meet Megan Roosevelt, a Registered Dietitian.

• People say the foods we eat and how we cook them is linked to certain cancers, is that true?

According to the National Cancer Institute (also known as cancer.gov) cooking certain foods such as meat (beef, pork, fish, poultry) at high temperatures produces chemicals known as Heteroclycic Amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). The National Cancer Institute states that, “HCAs and PAHs have been found to be mutagenic—that is, they cause changes in DNA that may increase the risk of cancer.”

• What are the foods we should be avoiding?

To start, I definitely recommend that we avoid all artificial ingredients for example, artificial sweeteners. Also eliminate and reduce the intake of processed foods and increase intake of real, whole & plant-based foods.

• What foods can we eat to prevent certain cancers?

According to research studies by Dr. T. Colin Campbell as found in his book "The China Study", eating a plant-based diet can help prevent the growth & development of cancer. Be sure to check out my interview with Megan on her plant- based diet here.

• With the change in weather, what should we be eating to prevent illness/flu?

Foods high in antioxidants will help boost the immune system so eating more fresh fruits and vegetables also reducing intake of foods made with added sugars and or foods lacking in nutritional value is smart. A few foods that contain antioxidants such as vitamin C include sweet potatoes, broccoli, bell peppers, oranges & lemons.

• Do you have any further comments on this topic?

Eat real food and always be learning!


Thank you Megan for informative interviews! 

References:

http://nutritionstudies.org

http://www.cancer.gov/cancertopics/factsheet/Risk/cooked-meats

www.healthygrocerygirl.com

BIO:

Megan Roosevelt is a plant-based Registered and Licensed Dietitian as well as the founder and CEO of healthygrocerygirl.com. She is an author, web TV host, producer and regular nutrition expert for magazines as well as local and national television. Healthy Grocery Girl® provides nutrition services and multi-media resources that help individuals and families shop, cook and eat healthy including the Healthy Grocery Girl® Nutrition Plan and Online Community and the "Healthy Grocery Girl® Show", a free weekly online cooking and healthy lifestyle show.

Megan Roosevelt, RD, LD

Founder l CEO at Healthy Grocery Girl LLC

w. healthygrocerygirl.com

NEW! Nutrition Plan and Online Community  

Social Media:

Facebook

Twitter

YouTube

Website

"The best time to plant a tree was 10 years ago, the second best time to plant a tree is now" -Chinese Proverb

Veganism 101

To celebrate World Vegetarian Awareness month (October) I wanted to let you know more about vegetarianism. I'm not a vegetarian but I decided to interview one Megan Roosevelt, Registered Dietitian and Founder of HealthyGroceryGirl.com

• As a Registered Dietitian what exactly do you do?

There are a variety of fields of practice for a Registered Dietitian (RD) such as working in a hospital, out patient clinic, public health, private practice & more.

For me personally I own & run a business, am an author, producer & host. As an RD & through my business Healthy Grocery Girl I provide nutrition coaching & also create & provide multi-media nutrition resources such as our online nutrition programs, weekly cooking & healthy lifestyle show & I am also a nutrition expert for magazines & television.

• Why and When did you decide to become a vegan?

For me personally I became vegan for health reasons, because I love animals and because it’s good for the environment. I became a vegetarian 10 years ago & slowly transitioned into a vegan lifestyle.

• As a vegan could you tell us about your plant-based diet?

I eat a variety of fruits, vegetables, nuts, seeds, legumes (beans) & grains. The Healthy Grocery Girl website, cooking show & our nutrition programs provide a variety of plant-based vegan recipes, which are the exact recipes I make for myself & for my family.

• What are the pro's to adopting this lifestyle?

For me personally, eating plant-based has provided me with more energy, has helped clear up my skin & has improved my digestion & bowel regularity, just to name a few benefits. By eating plant-based I feel healthier in the present day & I also know I am being preventive from diet-related diseases long-term.

• What would you recommend to those who want to become a vegan?

I would recommend to anyone who is looking to make dietary changes, such as going vegan, to meet with a Registered Dietitian to assist in nutrition education & guidance. Meeting with a nutrition expert such as an RD will ensure your personal nutritional needs are discussed & help you gain further understanding, tools and resources to support eating a balanced vegan diet.

• Any further comments on veganism?

Eating a plant-based vegan diet can be affordable, realistic, delicious & meet your nutrition needs! Our Healthy Grocery Girl Nutrition Plan provides a 90-day transitional meal plan program with a grocery shopping list, recipes & nutrition education, which is as a guide to help someone transition into a balanced plant-based lifestyle.

Huge thank you to Megan for taking the time out for the interview. Hopefully it clears things up for you! 

BIO:

Megan Roosevelt is a plant-based Registered and Licensed Dietitian as well as the founder and CEO of healthygrocerygirl.com. She is an author, web TV host, producer and regular nutrition expert for magazines as well as local and national television. Healthy Grocery Girl® provides nutrition services and multi-media resources that help individuals and families shop, cook and eat healthy including the Healthy Grocery Girl® Nutrition Plan and Online Community and the "Healthy Grocery Girl® Show", a free weekly online cooking and healthy lifestyle show.

Megan Roosevelt, RD, LD

Founder l CEO at Healthy Grocery Girl LLC

w. healthygrocerygirl.com

NEW! Nutrition Plan and Online Community  

Social Media:

Facebook

Twitter

YouTube

Website

"Animals are my friends, I don't eat my friends..." -George Bernard Shaw